Post navigation

Buy the Book!
The 4-Hour Body cheat sheet, meal plans and other tips on this blog are now available in Slow Carb Fat Loss, a handy companion guide to make the most of the slow carb fat loss plan. It contains two full weeks of meal plans, complete with recipes and tear-out meal plans and cheat sheets. Tear-outs only in print version, of course.Buy a copy today.

When getting started with the The 4-Hour Body fat loss program, which uses the slow-carb diet, you may be wondering what exactly to cook. Tim Ferris gives some great examples of single meals in the book, but they still may leave you wondering what a week of cooking would look like.
Here’s an example meal plan, based on what I ate for a week while doing the fat loss section of the 4 Hour Body. It’s just an example, based on what I like, but I think it holds true to the principles that Tim describes:

4 Hour Body
Slow Carb Example Meal Plan

Keep it simple, repeat meals over and over.

Protein, legumes, and vegetables with every meal.

At least 30 grams of protein at breakfast, and 20 grams at lunch and dinner.

I was just wondering about portions with this meal plan. I’m trying a few of the meals out this week to decide if it’s for me, and I wasn’t sure if I was eating too much/too little. For instance, this morning I had the scrambled eggs with spinach on refried beans. I had 1/2 a cup of the beans with 3 eggs and the spinach. Is that enough?